MINDFUL BREATHING

 5-Minute Mindful Breathing Script

Introduction to Mindful Breathing.

Welcome,to this 5-minute mindful breathing exercise. Designed to offer you a brief but powerful moment of calm amidst the demands of your day. Take this time to gently bring your attention to your breath, allowing it to anchor you in the present moment.

Setting the Scene (30 seconds):

“Welcome, Find a comfortable position, whether you’re seated on a cushion, a chair, or even lying down. Allow your body to settle, feeling the support beneath you. Gently close your eyes, or soften your gaze downwards. Take a moment to arrive fully in this space, leaving the tasks and worries of the day behind you, just for these few precious minutes.”

Noticing Your Breath (1 minute 30 seconds):

“Now, without trying to change anything, bring your gentle awareness to your breath. Notice the natural rhythm of your inhales and exhales. Perhaps you feel the gentle rise and fall of your chest or your belly. Where in your body do you notice the sensation of breathing most clearly?

There’s no right or wrong way for your breath to be. Simply observe it, like watching the gentle ebb and flow of the tide. Each breath is a new moment, a fresh start. If your mind wanders (and it likely will), that’s perfectly natural. Gently acknowledge the thought or feeling, and then softly guide your attention back to the sensation of your breath.”

Deepening the Breath (1 minute):

“Let’s take a few slightly deeper breaths now, if that feels comfortable. Inhale slowly and gently through your nose, feeling your lungs fill with air. Pause for a moment. And then exhale slowly and completely, releasing any tension or tightness you might be holding onto.

Continue this gentle deepening of your breath for a few more cycles. Notice the subtle expansion on the inhale and the soft release on the exhale. Allow each breath to be a gentle anchor, grounding you in the present moment.”

Expanding Awareness (1 minute):

“Now, as you continue to breathe naturally, gently expand your awareness beyond just the breath. Notice any other sensations in your body – the feeling of your clothes against your skin, the temperature of the air, any subtle sounds around you.

You are simply observing these sensations without judgment, without needing to change anything. Allow them to come and go like clouds passing in the sky, always returning your gentle focus to the rhythm of your breath as your anchor.”

Returning to the Present (1 minute):

“Take one final, deeper breath in, filling yourself with a sense of calm and peace. And as you exhale, gently release any remaining tension.

Begin to bring your awareness back to the room around you. You might gently wiggle your fingers and toes. When you feel ready, slowly and softly open your eyes, carrying this sense of mindful presence with you as you move back into your day. Know that you can return to this simple practice of mindful breathing at any time, for just a few moments, to find a sense of grounding and calm.”